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You have probably already heard that, except severe allergies, nuts are good for you. Under their hard shell is a powerful trio of healthy fats, fiber and protein. These nutrients that fight hunger and heart disease, help you live longer and can even make you smarter.
But wait, there is more!
In addition to their mono and polyunsaturated fats, some nuts contain omega-3 anti-inflammatories, antioxidants, and other beneficial vitamins and minerals, says Melissa Halas-Liang, RD, spokesperson for the California Academy of Nutrition. and Dietetics.
In general, it is best to eat a variety of nuts to maximize the unique benefits of each type. Although portion sizes can vary considerably (you get 25 pistachios for 100 calories, but only 8 halves of nuts), you can not go wrong with a handful a day.
Try the following mixture.
1. Nuts
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Not only do they look like brains, but they can also help protect yours. A 2019 study in the newspaper nutrients found that depression scores among people who regularly ate nuts were 26% lower than those without nuts. Eating other types of nuts has been badociated with a risk of depression reduced by 8%. The nuts have a tasty flavor mixed with Greek yogurt with fresh berries and unsweetened coconut flakes.
2 pistachios
These green machines can help you stay slim. This is because they are among the least caloric and the highest in fiber (one ounce contains 3 grams). According to Mr. Halas-Liang, they also contain antioxidants, including lutein and zeaxanthin, which are responsible for their bright color and can protect the eyes, skin and heart.
3 pecan nuts
Among the nuts, these pie stars contain the lowest carbohydrate levels (four grams per ounce, compared to six for almonds and nine for cashews). Their abundant phenolic compounds make it a great snack after an intense workout, when free radicals naturally increase as a result of exercise, says Halas-Liang. They are also one of the best natural sources of a compound called beta-sitosterol, which can help lower cholesterol. Its effectiveness has been studied in the treatment of hypertrophied prostate, a gland normally of the size of a pecan nut.
4 Almonds
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Despite what Trader Joe would have you believe, they are not just for milking milk (even though they contain more calcium than nuts). Almonds are also rich in vitamin E, a powerful antioxidant, and zinc, which has been badociated with fertility.
The latter may explain the results of a recent study published in The American Journal of Clinical Nutrition, in which researchers recruited more than 100 men aged 1 to 35 and asked them to eat an almond nut snack for 14 weeks. In the end, their sperm count was 16% higher than that of men who did not eat nuts, and their swimmers had more vitality and motility.
5 peanuts
Of course, they are legumes, not nuts, but nutritionally they belong to this list. A recent study in the newspaper nutrients discovered that the fiber-lipid-protein mixture contained in peanuts could control blood sugar levels in diabetics. And peanuts are the best protein (7 grams per ounce) and plant sterols, natural compounds that can prevent cholesterol from being absorbed into the bloodstream.
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